Tag: health

On The Go

Dec 10, 2012

With the hectic schedules that we all keep and the decrease in attraction to fast food, the popularity of energy bars is on the rise for a quick, fuel packed snack that can be eaten on the go and is hassle free. Marketers of these handy treats do a phenomenal job of hyping up the nutritional value; however looks can be deceiving and so can marketing campaigns. Having said that, not all the news is bad when it comes to energy bars, but a closer look will reveal whether or not they are worth it.

High Expectations

The number one downfall to believing all the hype associated with on the go energy bars lays not in the product, but within consumer expectations. Regardless of what these products are marketed as and the promises that are made, you will not find miraculous ingredients inside any energy bar that will sustain you for any longer than any other meal might.

Our bodies need energy and we obtain that energy from fuel. Fuel is supplied to our bodies via food sources that contain fat, protein and carbohydrates, as well as the vitamins in that food. Therefore, any food we eat will supply us with the necessary fuel needed to keep us on the go, even if only temporarily. Foods that are high in glucose and sugars will give us a surge of energy, but because it burns quickly, we only sustain that energy for a short time and then experience the ‘sugar crash’ where we feel sleepy and unmotivated.

Because our bodies do not differentiate how our food is packaged and it can’t read labels, it doesn’t matter how we ingest the food or whether it is marketed as a promising energy bar; we simply need to obtain food period.

They Aren’t Created Equal

What should be addressed with on the go energy bars and their worthiness is the actual ingredients that they contain because they are not created equally. Those who fall for the coined phrase ‘energy’ often do their bodies a disservice by eating the energy bars that are nothing more than candy bars, packed with sugar and calories, but offer little as energy sources.

Even if the packaging contains flashy logos that scream ‘nutritious, healthy and energizing’ don’t take them at face value. Some of the leading energy bars have very high sugar contents, and many manufacturers disguise the word sugar in various, lesser known names such as glucose and maltodextrin. Additionally, many also contain hydrogenated oil which is simply another name for bad trans fat which is not healthy.

Carefully check the ingredients and then determine if the majority of them are truly energy source providers. The ingredients you want to see at the front of the list are things such as protein, oats, soy, and some carbohydrates as well. The most substantial ingredients will always be listed first so if these ingredients fall to the end of the list, forgo that particular bar.

High in Empty Calories

Taking in calories is essential to sustain energy, but it has to be the right amount of calories and the source from which those calories come needs to be healthy. Some of the on the go energy bars are staggeringly high in calories (as much as 800 per small bar) but much of those calories comes from the sugar they contain. These bars will offer a burst of energy but it won’t sustain you, you will likely feel less energized sooner rather than later and you risk going way over your recommended caloric intake.

Some of the healthier bars will be in the 200-300 calorie range and most of those calories will come from the carbohydrates which are needed for energy and other things like protein and good fats from essential oils.

Expense

Keep in mind that most of the energy bars are pricey so you will have to weigh out the worthiness here too. Most bars will run anywhere from $2.00 to $ 4.00. Multiply that by five to seven days a week and it can add up.

The Lesser Evil

What is good about the more nutritious energy bars is that they are a better option than skipping meals altogether, which will ultimately make you more tired and will slow down your metabolism. Having them handy when you are on the go is at least a way to fuel your body for the time being until you can eat a real meal.

They are also a good option if you work out and need a snack to sustain you during aerobic or cardiovascular activities and many health professionals will recommend them over eating nothing or snacking on other quick treats like a candy bar or bag of chips.

For more articles go to http://lifesportfitness.lifestyleezine.com

The Best Supplements to Enhance Your Fitness and Health

Dec 04, 2012

There are hundreds of supplements available on the market that make promises of being the best supplements for fitness and health. Aside from the fact that many don’t live up to their claims, consumers also have to sort through the flurry of information on each of them in order to conclude which will actually benefit them. Depending on what you are trying to accomplish, this task can be challenging as not all products are created equal and many are tailored to produce specific results. The first thing that should be considered when choosing a supplement is gender. Men and women’s bodies are vastly different in genetic make-up and thus will respond to products differently. Typically the fitness goals of men will differ from women’s and this too will impact which supplements will work for them as opposed to women.

For Men

Multivitamins

Whether male or female, one supplement that should be incorporated into any fitness regime is a multivitamin. The key here is to choose a multivitamin that is tailored for men’s bodies and that means choosing one that has an elevated amount of iron and calcium. Iron and calcium are essential when building muscle mass and bone density and they are also helpful in fighting off heart disease.

Choose a vitamin that has as many vitamins and nutrients as possible but don’t choose one that promises more than 100% nutritional value as these are gimmicky, more expensive and won’t provide any additional benefits.

Protein

Rarely do people take in as much protein as they need, even when they think they do. Protein tablets are important in any fitness regime because it not only benefits muscles but it also helps to keep you full longer so you won’t snack in between meals. If possible choose a protein that is in powder form because it will dissolve quicker than a pill or capsule and they also have an abundance of amino acids which helps with muscle injury recovery and will strengthen muscles quicker. Choose a soy or whey based protein power.

Creatine

Creatine is a dream come true for men who are looking to build muscle mass quickly and research shows that it will assist in muscle building and healing the fibers within muscles caused by long, excessive workouts. Most nutritionists recommend three to six grams per day after each workout and you can increase that amount up to twenty grams within a reasonable amount of time.

Fish Oil

Fish oil supplements are loaded with omega 3’s and has a long history of helping the body fight off heart disease. They also have a ton of anti-inflammatory components which will assist your joints in their flexibility, help to decrease muscle aches and inflammation and help muscles heal faster.

These fatty acids are found in lean fish such as salmon and tuna as well as some nuts. If your diet already has a steady stream of these foods, you may not need an additional supplement, but few people get the recommended dose which is 300 to 1200 mg per day.

For Women

Multivitamins

Women also need a multivitamin as it will replace or offer any nutritional deficiencies that you may have and be lacking from your diet. As with men, choose one that has no more 100% nutritional value but make sure that it includes a decent amount of vitamin C and D as well as folic acid and magnesium as these are the vitamins most women are lacking in and can ward off heart disease, osteoporosis and illnesses like dementia.

Flax Seed

This is a great supplement for men as well as women but it is often chosen more by women because of the low cost and because it boasts of improving mental acuity; something that is very attractive to busy women with a lot on their plate. Flax Seed has many properties that earns it a place as a top contender for health and fitness. These include helping to lubricate joints and muscles which improves flexibility and decreases the risk of injuries, as well as metabolism boosting qualities for those looking to shed a few pounds. Flax seed has also been known to thwart heart illness and improve cardiovascular health because it contains fatty acids.

Calcium

Although most people think about bones when speaking of calcium, many new studies are showing positive results regarding calcium and weight loss, something many women contend with. It is now thought that calcium not only strengthens bones, but it also helps break down some of the fatty foods we eat and assists them in passing through the body easily, thereby increasing weight loss.

For more articles go to http://lifesportfitness.lifestyleezine.com

Fit at Any Age

Dec 01, 2012

Managing to stay fit at any age presents its own set of hurdles and challenges, particularly in our older years when metabolisms begin to slow down and our muscles, bones and joints aren’t as strong as they once were. Far too many people associate being fit with being skinny, but there are definitive differences between them, and this is never more apparent than during the later years of life when some forms of exercise simply aren’t an option anymore.With age our joints, muscles and bones will inevitably become frailer and thus are more sensitive and prone to injuries than in younger years. Because of things like arthritis and osteoporosis, we may find that are options are limited when it comes to staying fit, but there are still plenty of exercises that one can do in their 50’s and continue to do well into their 80’s or 90’s.

Your 40’s

Although your 40’s are the new 30’s say some, this decade can be difficult and you will likely notice some drastic changes in your body. This is the age when metabolism really starts to decrease and men and women notice their waists expanding for no apparent reason. This decade can also be one that is stressful, and stress causes our bodies to hang on to fat like never before and then store it in the most inopportune places like the belly and thighs.

Your 40’s is when you should be focusing on cardiovascular activities such as brisk walking, bike riding, aerobics and swimming because this is also the time when our risk for heart disease increases. Having and maintaining a healthy heart will help to keep such diseases at bay. Since most are still active and healthy in their 40’s take advantage of this time and engage in at least three cardiovascular exercise regimes per week.

You will also need to pay closer attention to what you are eating. Cutting back on sugar and sodium and increasing your fruit, lean protein and veggies can help you remain fit and healthy.

Your 50’s

For women especially, more changes are to come with this decade because of the onset of menopause. Menopause will also slow down your metabolism and cause your hormones to run rampant. Night sweats can often cause lack of sleep which will automatically make you feel more fatigued, but now more than ever, you need to get as much solid sleep as possible and stay active. Your 50’s are a pivotal time when heart disease rears its ugly head and the elasticity within the skin decreases, which will cause a loss of firmness and an increase in wrinkles.

For your diet it’s important to eat more fiber to regulate the digestive system, eat complex carbohydrates which will vamp up your energy level and also eat more dairy which helps combat osteoporosis. Bones need to be healthy and strong in order to sustain physical activities.

You may notice now that your joints and muscles cause some pain and discomfort where they didn’t before and thus you will need to be more creative when it comes to cardiovascular exercises. The idea of cardio exercise is to increase your heart rate and keep it there, but to not put too much force or pressure on aching body parts.

Swimming, bike riding and walking are all great cardio exercises for those in their 50’s and each can be modified to suit your level of fitness.

Your 60’s

During your 60’s you will likely have to contend with balance and strength issues and will again have to alter your exercises. Because bones and joints are more susceptible to injuries, take caution to not do any exercises that could jeopardize your health or cause you to break bones.

Walking is still a good way to get some cardio but you may not be able to walk for as long or the same distance and that is okay. You should also consider some exercises that help with strengthening core muscles, massaging joints and will help with balance, but are low intensity such as Yoga or Pilates. Both of those will help your muscles remain strong and toned, are moderate or low impact and really help with focus, breathing and balance.

Swimming is another great exercise to burn some calories and work in some cardio as well without over doing it.

Your 70’s

Exercising and staying fit in your 70’s is still possible, but again doctors caution their patients to take it easy. By this point in your life the focus should be more on healthy eating habits and less about cardio exercise because there is a risk of broken or dislocated bones. Dementia is also a common concern at this age so you may be limited if you don’t drive or are forgetful.

But exercise is the one thing that has been proven to combat dementia and Alzheimer’s so if you can manage it, definitely do it. Focus on low impact anaerobic exercises like walking which will keep your heart rate up, but also mix in some exercises that will keep you balanced and maintain your posture.

Swimming is still a good option, as are doing some leg lifts and even lifting some one or two pound weights for toning. Just be sure to not overdo it and listen to your body. If joints and muscles begin to ache stop what you are doing and resume a day or two later.

For more articles go to http://lifesportfitness.lifestyleezine.com

Exercise Strengthens The Mind Of An Aging Population

Nov 16, 2012

The fitness industry has been preaching exercise to an aging population for better health and
physiology. Recent research has been espousing the benefit of exercise for mental performance as well.
Researchers have long noticed that active seniors suffer less cognitive decline than sedentary ones,
and recent studies suggest that aerobic exercise may make us sharper at any age.”The expression `use it or lose it’ applies both to mind and body,”
— Colin Milner, CEO of The Council on Active Aging

The latest link between exercise and the brain comes from two studies in the Journal of the American Medical Association.
One study based on degrees of walking for exercise of senior men over 70 years of age, discovered that those men who walked
very little had twice the risk of dementia as those who walked more than two miles a day.

A second study showed that women 70 and older who were more physically active scored better on cognitive tests than those
who were less active. Women who walked for at least an hour and a half each week did better on the tests than those who
walked for less than 40 minutes.

Exercise Improves Brain Chemicals

We all know exercise triggers the release of endorphins, morphine-like chemicals that blunt pain and foster relaxation.
We learn from the Institute for Brain Aging and Dementia at the University of California, Irvine that active people of
all age groups are happier than couch potatoes, and less prone to depression and suicide.

That’s because aerobic exercise improves blood circulation and delivers more oxygen to the body and brain.
Strangely, it also causes an array of chemical changes within the brain. It boosts the activity of mood-enhancing
neurotransmitters such as dopamine and serotonin. It increases the production of brain-derived neurotrophic factor, a
chemical that helps neurons multiply and form new connections.

Use It or Lose It

According to the ICAA (The International Council on Active Aging), the studies are a crucial link in the chain of research
on physical activity and aging. CEO Colin Milner told The Orange County Register, “The expression `use it or lose it’ applies
both to mind and body,” he said.

“But it’s also important to remember that if you lose it, you can find it.”
Milner went on to caution how to encourage seniors to exercise by choice of words.
Many seniors view strenuous exercise as
painful. Milner advises, “If we’re to sell our older loved ones on the idea of exercise, we should mention how it can give
them more energy and make them feel empowered so that they can maintain their independence.”

Source: The Orange County Register

For more articles go to http://lifesportfitness.lifestyleezine.com

Body Chemistry

Nov 13, 2012

Body odor is unpleasant , and yet, what causes the odor is one of the most natural processes in the human body. There are times when body odor may become stronger than usual and if we’re unprepared and can be embarrassing. In this article we are going to take a little look at a couple of ways in which you can reduce your body odor, or perhaps eliminate it all together. Follow these tips and you will be smelling fantastic!

Firstly, try to keep your clothes clean. Smells linger around clothes, and they will get worse the longer clothes are left to ‘fester’ in their own filth. Wash your clothes after each wear. Even if you don’t think you sweat in those clothes your body will have release some sweat and oil into the clothing fabric which will create bacteria growth over time. Washing your clothes regularly even with a mild detergent will help to eliminate any odor causing bacteria.

Make sure to bathe regularly as well. When in the bath or shower use soap or body wash to remove the dried sweat from the body. Once a week exfoliate the skin with a gentle body scrub or a loofa. Exfoliating will remove and dead skin cells which can trap dirt and oil. If you still find that your producing body odor even after regular showers than you may want to switch your body wash to an antibacterial soap. After your bathe you want to ensure that you dry yourself off properly.

Know the difference between antiperspirants and deodorant so you’re able to choose the correct one for you. Deodorant masks odor but does not prevent you from sweating. Antiperspirant has an odor fighter but also blocks the sweat before it hits the surface of the skin. Aluminum is the most common ingredient used to prevent sweat but there is some controversy surrounding the safety of this ingredient over prolonged periods of time or in high dosages. Consult your doctor if you are concerned or have further questions about the use of aluminum in antiperspirants.

Finally, you may want to change your diet if you find that body odor is a problem that you can’t quite shake. For example, did you know that eating too many fatty or spicy foods could contribute towards severe odor issues? Alcohol, Garlic and Onions also enter your blood stream and can change the way that you smell. Try to incorporate more fruits and vegetables into your diet.

Put a couple of these tips into practice and you will be smelling fantastic before you know it!

For more articles go to http://lifesportfitness.lifestyleezine.com

At Ease Soldier

Oct 04, 2012

Exceeding the demands of duty can inflame stress and increase your risk for burnout. Taking time to relax and regroup is not a luxury-it’s an essential part of a balanced life.It’s a contemporary cliché-the classic tale of the star performer who begins with a bang and ends with a fizzle, all that high energy and enthusiasm simply fading away.

Burnout, the feeling of being emotionally, physically and psychologically depleted, may pose a real risk, particularly to overachieving types with unrealistic goals, or people in the helping professions-medicine, teaching, social services etc.

Imbalance is usually at the heart of burnout. Sufferers typically make unreasonable investments of time, commitment and focus on career to the detriment of their personal lives and development. Problems on the job can exacerbate matters. A lack of autonomy or control, the inability to make decisions, an abusive boss or difficult colleagues, too much work and too many hours spent working or a tedious unvarying routine may all be contributing to the accumulation of harmful stress.

Disillusionment can be a precipitating factor.

There are other influences to consider as well.

“Stressors can be internal, for example, illness, poor diet, lack of sleep, smoking, excessive alcohol, etc. or external and environmental such as overcrowding, weather, noise. Social stressors include unemployment, financial worries, relationship breakdowns. Some stress can be generated by our negative self talk,” says Catherine Madigan, of Melbourne, Australia, a clinical psychologist specializing in the treatment of anxiety disorders.

Burnout can produce a wide array of symptoms, she explains.

Sleep disturbances-difficulty falling and staying asleep and feeling unrefreshed despite hours of rest-are common. Muscle tension is typical and frequently localized to the neck, shoulders and back. Uncharacteristic cynicism and bouts of impatience and irritability can signal burnout. Other symptoms include manifestations of anxiety-sweating, shaking, nausea, diarrhea, headaches, dizziness, lightheadedness, faintness, heart palpitations, chest pain, racing heartbeat and tingling in the extremities.

Feelings of disillusionment and despair, accompanied by a total absence of joy and humor, can contribute to a generalized sense of meaninglessness, the crushing hallmark of burnout.

It’s also not unusual for job performance to decline along with professional and personal relationships as sufferers withdraw emotionally and appear indifferent to family, friends and colleagues.

“If people do not engage in stress management they may find that they end up clinically depressed or developing an anxiety disorder such as panic attacks. They may also end up abusing drugs and alcohol,” comments Madigan.

Treatment requires recognition-it’s important to acknowledge that circumstances have conspired to overwhelm you-and time. You must be willing to acknowledge your complicity in burning out and establish new parameters establishing a proper balance between your work life and your personal life. Self-regulation is paramount.

Take steps to introduce a proper diet, adequate rest and recreation and exercise into your daily life. Turn off your cellphone. Stop compulsively checking email. Take time off. Limit social engagements unconnected to pleasure. Develop interests that will increase your experience of the natural world, which can be highly restorative.

Failure to acknowledge the debilitating effects of burnout may result in physical or mental breakdown, prolonged episodes of depression or even disease.

If You’re Feeling the Heat:

Some recommendations from Catherine Madigan for preventing or treating the symptoms of burnout:

  • Stress management is anti-burnout. Regular aerobic exercise is great for stress relief. Exercise can be as simple as a brisk 30-minute walk. Other options include: cycling, jogging, squash etc.
  • Avoid substances, which can increase anxiety, including caffeinated drinks such as tea, coffee and soda.
  • Stop smoking or cut back.
  • Alcohol is a depressant, lowers your “people mood” and can actually increase your feelings of anxiety within hours of having a drink.
  • Experiment with relaxation techniques such as slow breathing and progressive muscle relaxation.

Being fully engaged in all aspects of your life-and that includes time set aside to relax in a lounge chair and read a good book-will significantly reduce your risk of going down in flames.

For more articles go to http://lifesportfitness.lifestyleezine.com

Fire and Ice

Sep 13, 2012

If you workout or have played fun sports, you are most likely familiar with icing an injury. While ice is the standard protocol for some injuries, you are probably also common with using heat to ease tense muscles. So when should you be using a cold compress and when must you be using heat? The following article is a basic guide to help you treat your injury effectively.Pain after an injury or overuse of an area of your body is mostly a result of swelling or inflammation of the affected tissue whether it is bone, muscle, ligament or tendon.

This inflammation causes stress on the adjacent sensory nerves which convey information to the brain therefore causing the sensation or feeling of pain. Inflammation also reflexively leads to the soft cells of the affected area to “tighten up” or turn out to be contracted adding to the pressure on these sensory nerves. That is the one of the factors, muscles tend to tighten up and stay tight for an extended period of time after the initial injury or excessive activity. After an injury it is suggested to ice 8-10 minutes per application up to 4-6 times per day until the acute inflammation has subsided and there is no pain with movement of that area. This approach stays in effect as long a there is pain. This is the key element.

The use of ice, just like heat while on a sore muscle mass is reliant upon the stage of the injury. A muscle tissue pain differs and is not created equal. So as to make use of ice you should apply it correctly. Stay away from adding ice directly on your skin layer, rather, wrap the certain ice or ice pack inside a hefty bath towel or even plastic material bag and after that apply.

Chill the injured area for 15 -30 minutes, or right up until the area gets numb (exposing skin to cold for longer than 20 minutes may damage epidermis as well as the sensitivity of the nerves). You could use a timer, and then take it off. As soon as the area gets numb, that is when you know that the healing and therapeutic benefits are taking its impact. The cold ice helps to slow down the blood flow and can also reduce any soreness that happens.

More often than not chronic pain is greatest treated with heat therapy. Chronic injuries have little to no associated inflammation, but rather are characterized by tight, sore muscles. Heat will loosen up stiff muscles and lower spasms. Athletes are encouraged to heat muscles for 15 to 20 minutes before (rather than after) exercising as it can “warm up” the muscle and decrease the likelihood of further injury.

Moist heat therapy is the most beneficial as the moisture penetrates the muscle more deeply. As with cold therapy, never leave a heating device on your body for prolonged periods of time as this may lead to additional injury. Generally 15 to 20 minutes is sufficient, even though longer periods could be suitable.

Be cautious, heat application boosts the blood flow to the affected area and tends to increase existing inflammation. Heat application is one of the most typical errors in treating inflammation and results in prolonged disability and pain. Applying heat to a body part that is still inflamed will enhance the longevity of symptoms arising from the injury specifically pain and stiffness. It is consequently not recommended for acute injuries or injuries that show any signs of pain and inflammation.

Although heat and ice therapy are important therapies to use during muscle recovery it is essential to understand that there are usually further underlying issues that heat and ice can not heal. Heat and ice should be used in conjunction with other alternative modalities such as massage therapy, electric muscle stimulation, ultrasound, chiropractic care, spinal decompression and physical therapy. Nonetheless, heat and ice should be used at the first sign of any pain to minimize your symptoms.

For more articles go to http://lifesportfitness.lifestyleezine.com